“Teardrop”
AMRAP 15:
100 Double Unders
75 Air Squats
500/450 Meter Row
*Score = Rounds and Reps
*1 Meter = 1 Rep
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“Oh, OHHHHHHHH!?!”
4 Rounds For Time:
15 Ring Dips
21 Russian Kettlebell Swings (70/53#)
200m KB Goblet Carry (70/53#)
*Score = Time it takes to complete the workout
“Chesty Partner Puller”
PARTNER WORKOUT
AMRAP 25:
30/24 Calorie Row
30 Push Jerks
30 Chest to Bar Pull-ups
30 Lateral Erg Burpees
*The Push Jerk loading will increase every round. The reps will stay the same (30):
Round 1 = 115/75
Round 2 = 135/95
Round 3 = 155/105
Round 4 = 185/125
*Break-up the cals/reps with your partner however you like
*Score = Rounds and reps completed at 25:00
3 Rounds For Time:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
Barbell: 115/85
*Score = Time it takes to complete the workout
For Time:
10 Burpee Jumping Pull-Ups, 40 Sit-Ups, 25 DB Strict Press
8 Burpee Jumping Pull-Ups, 30 Sit-Ups, 20 DB Strict Press
6 Burpee Jumping Pull-Ups, 20 Sit-Ups, 15 DB Strict Press
4 Burpee Jumping Pull-Ups, 10 Sit-Ups, 10 DB Strict Press
*Score = Time it takes to complete the workout
“Check In The Box”
AMRAP 18:
Buy-In: 2000/1800m Row
Max Rounds With Time Remaining:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
8 Box Jump Overs (30″/24″)
*Score = Rounds and Reps
“Dirty Laundry”
For Time:
3 Rounds:
15 Power Cleans (115/85)
12 Thrusters (115/85)
9 Bar-Facing Burpees
Directly Into…
3 Rounds:
15 Power Cleans (95/65)
12 Thrusters (95/65)
9 Bar-Facing Burpees
*Score = Time it takes to complete the workout
“Pedal Pusher”
On the 5:00 x 5 Rounds:
12/9 Calorie Assault Bike
400m Run
12 Toes-to-Bar
*Score = Slowest Round. Log all five efforts.
“Ugly Sweater”
With a partner For Time:
3 Rounds
90/70 Calorie Row
70 Wall Ball Shots (20/14)
50 Power Snatches (75/55)
30 Burpee Box Jumps (24″/20″)
*Score = Total time it takes to complete the workout
“Everything In Moderation”
AMRAP 20:
200m Run
7 Deadlifts (225/155)
7/5 Calorie Assault Bike
*Score = The total amount of rounds and rep accumulated at 20:00
*The Run – 1 meter = 1 Rep
